Have you ever tried starting a diary and then stopped again after a couple of days or weeks? It is completely normal. Most people drop out because it becomes difficult to stick to the routine in a busy everyday life.
Short answer: Make it easy, make it short, and make it a regular part of your daily routine. Small, repeated actions are the key to sticking with journaling.
In this guide you will get concrete tips that are realistic to follow in a busy everyday life.
Why is it difficult to stick with it
Most people stop because journaling becomes too demanding.
Typical reasons are:
- it feels like a chore
- It takes too long
- it has to be perfect
When it feels hard, you lose the desire. That is why it must be made as simple as possible.
7 ways to keep going with journaling
- start with 5 minutes
- write a little instead of a lot
- choose a set time of day or week
- make it easy to get started (a notebook and pen that are always ready)
- Forget perfection
- use prompts as a guide
- Accept that there will be breaks when everyday life doesn’t run smoothly
The most important thing is consistency, not how much you write.
Make it a habit
If you want to make journaling a regular part of your daily life, you can link it to something you already do.
- with your morning coffee
- before you go to bed
- when you get home from work
When journaling becomes part of an existing routine, it requires less willpower.
If you’re still in the start-up phase, you can read our guide on how to get started: https://planandplot.dk/hvordan-starter-man-en-dagbog/
What do you do on busy days?
You don’t need to give it a miss just because you don’t have time.
On busy days you can:
- Write one sentence (e.g. a positive experience or a line from a song you heard)
- make a short list (3 funny things that happened today, 5 vegetables I don't need to eat again, 5 countries I'd like to see)
- Write down three things you’re thinking about right now
It helps to keep the habit going when you fill the space with something else. Even if it's just a bit of fun and games.
Use prompts when you get stuck
If you do not know what to write, questions can help you get started.
For example, you can use our guide to Journal prompts.
You can also find inspiration here: https://planandplot.dk/hvad-skal-man-skrive-i-en-dagbog/
Make it cosy
The more you associate journaling with something enjoyable, the easier it becomes to stick with it.
You can:
- find a regular place to write
- use your favourite pens
- decorate your pages on days when you have some spare time
See our selection of stickers and washi tape which are perfect for decorating your journal.
Choose the right equipment
Having the right equipment can make writing more motivating.
Begin with:
- a notebook you’re looking forward to using
- a pen that’s a pleasure to write with
See our selection of Notebooks and journals and
Frequently Asked Questions
How to keep journaling
Keep it simple, write a little and make it a regular part of your daily routine.
How to make journaling a habit
Attach it to an existing routine and start with a few minutes at a time.
What if I lose my motivation
Start again with small steps. One sentence is enough.
Is that every day
No. The most important thing is that you get back to it. 2 days a week is also a routine.
What if I don't know what to write
Start with a question or write freely for a couple of minutes.
